Pec Deck: 110kg 9, 100kg 8, 95kg 8
Reverse Pec Deck: 60kg 10, 80kg 8
Startrak OHP: 50kg 7, 60kg 7, 45kg 8 (SS)
Increased my pec deck with 110kg, (second time doing this weight with my 2/2 tempo form), from 8 to 9 reps, excellent stuff. Not my day on shoulder stuff today.
Machine Preacher Curl: 50kg for 6, 65kg for 7, 50kg for 8
Dumbbell Incline Skullcrusher: 14kg 8, 20kg 8, 14kg 8
Machine Preacher Curl: 50kg for 9, 45kg for 8
Finally tried the 20s on for skullcrushers, & honestly quite impressed that I hit 8 reps. It was more than a 10% load increase so to go from 10 reps to 8 is not bad. Went up in weight on preacher curls too, 7 reps with 65kg. The bigger story here is my hammer curl improvement, very happy with this.
Cable Lateral: 5kg for 6, 7.5kg for 5, 5
Rope Pushdown: 22.5kg for 9, 27.5kg 5/6, 22.5kg 5/8
Working in on cable laterals with another person so I didn’t want to drop to 5kg for the final set since I legitimately had like 2 minutes rest after the top set so it would’ve been a tad light, kept it at 7.5kg for another set of 5. Rope pushdowns going up in weight on the top set, ok performance. This concluded the midday workout. I returned to the gym at 5PM for good mornings, shrugs & leg curls.
Good Morning: 70kg for 10, 80kg for 10, 85kg for 13
Shrug: 110kg 8, 8
Lying Leg Curl: 70kg 8, 60kg 8
Went up in weight by 5kg on good mornings, 85kg, & kept it at 13 reps, solid. Shrugs went straight from 105kg to 110kg & kept the reps, calling it shrug noobie gains, won’t last long. Leg curl maintaining, but probably because my good morning is going up & the hams are getting hit with more & more stimulus each time it happens.
And below, completed less than an hour ago. Looking forward to my next workout in two days - it’ll be the bro-day session (chest, shoulders & arms), & then also good mornings, shrugs & leg curls - on a weekend day so I’ll have time for it all at once.
Underhand Lat Pulldowns: 105kg 8, 95kg 8
Hack Squats: 80kg 7, 115kg 7, 95kg 9
Going heavier. Increased both sets of pulldowns by 5kg. This is a very decent performance I’m hoping to build on. Speaking of heavy, added 5kg on hack squats, 115kg, for a top set of 7 reps. Guess I’m hungry for 3 plates a side. Added a rep to the backoff set at least.
Machine Tbar Rows: 40kg for 8, 55kg for 8, 45kg for 8
New movement. That stress in the lengthened position is gnarly. I want to stick with this a little while. It’s a little easier to get short here, I like it.
Calf Raises: 105kg for 9
Decline Situps for 10
Hip Adduction: 65kg for 23
Added a couple reps on situps with my arms up high. Hip adduction, great little win. I’m gonna copy+paste the below with a slight addition for today. First time doing adduction was 45kg for 12. Third time I do 50kg for 20 reps. Fourth time, I do 55kg for 25 reps. Fifth time, 60kg for 23 reps. And today, I hit 65kg for 23 reps. Solid! 70kg next time.